Wednesday, August 16th, 2017


TODAY’S SPECIALTY CLASS

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Kettlebell Kitchen and CFD: All weekly food order cutoff times are every Wednesday evening by midnight for a Monday food delivery at the requested gym.  And every Saturday evening by midnight for Thursday delivery. The complete menu, along with ingredient lists and nutrition facts can be found here. All ordering instructions can be found here.

All of our members will receive a 20% discount code which will expire on August 27th!

  • CFD Lakeview athletes please use code: Defined_LV at checkout.
  • CFD Lincoln Square athletes please use code: Defined_LS at checkout.

New training cycle starts this week. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
G.P.P.: 3 Rounds: not for time;
1. Inline Split squats X 10 each side
-add a load in goblet position once you have mastered the movement with bodyweight
2. Single Leg Glute Bridge on Foam Roller X 10 each side
-This anti rolling variation will not only increase hamstring recruitment but teaches you the correct alighnment of ankle, knee and hip!
3. Ring Rows with pace X 8-12 reps
-Pace: fast up, 1 second squeeze at the top, 2 seconds down

B.
4 Rounds: 3 minutes at each station

Station 1:
Bulgarian Split Squats X 10 each side
-Load with goblet position or double DB/KB in side body
*Finish rest of time with Prone Snow Angels

Station 2:
Rope Climbs with Russian Wrap technique
-Spend your time either working on the technique of the Russian Wrap, scaling the rope climb to work on strength or perform 3-6 rope climbs, resting remaining time of each round!

C.
For time: (8 Cap)
Single Arm Snatch X 20 (left arm only) 55/35lbs
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs
Single Arm Snatch X 20 (right arm only)
Hand Release Pushups X 20
Overhead Plate Crunch X 20 25/15lbs

D. 
Bonus: “The Grind”, (to be completed after class)

3 Rounds: not for time;
Single Arm Bent Over Row X 10 each side
Side Plank Windmills X 10 each side
Ab Wheel Rollouts x 10 reps

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Beach WOD Aug. 2017

Tuesday, August 15th, 2017


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Alex, 6-6:30pm. Hips holding you back? This will be the only pre-workout you need on squat day. Come learn the a path to a better squat and fix your hips.


UPDATES & UPCOMING EVENTS

Next training cycle starts today. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Sunday, August 27th. 
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
3-Position Squat Clean: (1+1+1)
-Modify to Power position catch if needed
-Top Down: High-hang/ Hang/ Ground (1+1+1)
-Take 12 minutes, building to moderate to heavy load
-Touch and go, no fails!

B.
E.M.O.T.M: 6 Rounds
Clean Barbell Cycling
Perform a 3 position clean, every minute on the minute for 6 rounds.
-Touch and go!
-Using 65-70% of C&J 1rm
Rest remaining time of each round!

C.
15 Minute Amrap
18/12 X Calorie Row
15 X Box Jump overs 24/20″
12 X Toes to Bar
9 X DB Goblet Squat 55/35lbs

D. 
Bonus: “The Grind”, (to be completed after class)

Tabata: 20 on/ 10 off, 8 Rounds at each station

  1. Hollow Body Hold
  2. Superman extension 

*Scale hollow hold to tuck hold if needed

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Murph 2017

Monday, August 14th, 2017


UPDATES & UPCOMING EVENTS

Next training cycle starts today. It will run for 4 weeks ending on 9/10/17. Details on cycle focus coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Front Squat + Jerk: (1+1)
-Take 6 sets, building in weight, every 90 seconds
-Build to 70% of C&J 1rm

B.
Working Sets X 4: every 3 minutes;
Front Squat + Jerk: (2+2) @ 70% of C&J
*Follow each set with:
Box or Dip Support Holds X 45 seconds
rest remaining time of each round

C. 
For time: (12 cap)
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift HighPull
Pushpress
Bar Over Burpees

*Competition RX: 95/65lbs
-Choose a barbell weight that you can go unbroken for at least 10 reps on both movements in a row with no rest when fresh

D. 
Bonus: “The Grind”, (to be completed after class)

Run Conditioning:

3 Sets: (3 X 90 second run/ 30 second rest)
Rest 1 minute between sets

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Sunday, August 13th, 2017

Updates & Upcoming Events

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: today at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, August 10th (still time to sign up)
Lincoln Square:
 Starting Monday, August 21st


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

KB Programming:

Part 1 – Strength WOD – 4 Rounds for time of (15 Min Cap)
Right Side Single Arm Farmer Carry x3 (length of the gym = 1 rep)
Left Side Single Arm Farmer Carry x3
Ring Dips x10
Right Side KB Deadlift x10
Lefts Side KB Deadlift x10

Part 2 – Death By Russian KB Swing
45 Sec Intervals with an ascending rep scheme.
Round 1 – 1 KB Swing
Round 2 – 2 KB Swings
Round 3 – 3 KB Swings
** Continue on until you fail. When you fail to hit the required reps, put you KB back on the shelf and head out for a cool down 800m run.

Coach Ben in his coaching chair.

 

Saturday, August 12th, 2017

Updates & Upcoming Events

Beach WOD with Coach Cara, Alex and Rachel: This Saturday, 930am at Montrose Beach. Weather dependent! Please check website for updates but at this point the weather looks wonderful!  All friends and family of CFD are welcome free of charge!  No experience needed!  Bring your swim trunks, water and SPF 100!  More details here if you need them.

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: This Sunday at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, August 10th (still time to sign up)
Lincoln Square:
 Starting Monday, August 21st


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
9:30a – Beach WOD (at Montrose Beach)
10a – Team WOD
11a – Team WOD
12:00p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
9:30a – Beach WOD (at Montrose Beach)
10a – Team WOD
11a – Olympic Lifting

Team WOD Programming:

4 Rounds of Accessory work:
DB Overhead Tricep Extension x12
Barbell Good Morning to Squat  x6

Teams of two – “Partner Pyramid Day Version IV”

For time (30 Min Time Cap)

500 meter row (split up any way you like between the two athletes)

Heavy KB High Pull 70/55: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Push Press: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Front or Back Squat: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Weighted Ab Mats (10/6): 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Slam Balls: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

Wall Balls: 1-2-3-4-5-6-7-8-9-10

500 meter row (split up any way you like between the two athletes)

This is a simple chipper. After the row (500m total, split up any way you like), both athletes start with the High Pulls and need to complete all of the reps before moving on. Its a “I go, you go” rep scheme. If David and Mark are teammates, Mark does 1 rep, David does 1 rep, then Mark does 2 reps, then David does 2 reps and so on.

Strength Bias Programming:

Part 1 – Paused Back Squat – 2 sets of 3 with a 2 sec pause.
** BS weight should be around 75 – 80% of you 1RM

Part 2 – Back Squat Drop Set – 1 1/4 Squats x8 – 10 for 2 sets @ 50% of you Paused BS weight.
** No pause during the drop set reps.

Part 3 – Paused Bench Press – 2 sets of 3 with a 2 sec pause.
** BS weight should be around 75 – 80% of you 1RM

Part 4 – Bench Press Drop Set – Max Reps x 2 sets @ 70% of your Paused Bench Press weight.
** No pause during the drops sets.

SWOD – 4 Rounds of Banded Triceps x30 + Push Ups x15 (6 Min cap)

Friday, August 11th, 2017 Testing week 2/2


UPDATES & UPCOMING EVENTS

Beach WOD with Coach Cara, Alex and Rachel: This Saturday, 930am at Montrose Beach. Weather dependent! Please check website for updates but at this point the weather looks wonderful!  All friends and family of CFD are welcome free of charge!  No experience needed!  Bring your swim trunks, water and a fun attitude!

“EZ” Elijah Muhammad Weightlifting and Squatting workshop: This Sunday at CFD Lincoln Square, from Noon-4pm. We will be his first stop on his “Road from the CrossFit Games Tour” Registration open to the public! Taking up to 20 athletes. Registration here! 

Next cycle starts on Monday, August 14th!

Second “Testing Phase” of 2017!  Every 4 months we have a 2-week window where we will be testing many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish new numbers or check in with your last testing results.  Each testing element will be a great way to check in with your current conditioning and/or strength gains! Recording your numbers for these next 2 weeks is extremely valuable for being accountable to your training and making sure you are growing and progressing as an athlete at Crossfit Defined.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, August 19th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, August 1oth.
Lincoln Square:
 Starting Monday, August 21st.


TODAY’S WOD

A.
Sumo Deadlift or Deadlift: Athlete’s Choice!
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1…
-10 Sets X 2 minutes or 20 minutes building to a heavy 5, 3 or 1 for the day!

*If you have been put on risers in the past, please use them for today’s heavy effort!

Optional Sub Station: Cook Hip Lift: (Single Leg Hip Bridge) X 10 each side

*Last tested on 4/14/17

B.
For time: 2 Part Test!  (16 minute cap)
1 Mile Run: Time Trial!
Rest 1 minute
American KB Swing X 100 reps 55/35lbs

(sub Row for 2000/1500 meters if needed)

*Recording scores separately: Time to complete 1 mile plus time it takes to complete 100 swings or how many reps you complete before time cap expires!

C. 
Bonus: “The Grind”, (to be completed after class)

3 Rounds: not for time;
Bent Over Plate Raise: “Y”, “T”, “I” X 10 each position
GHD Back Extensions X 10-12 reps
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Murph 2017